Training Log Archive: Anvil

20 mins of ROMWOD
2x4 min max row, 2 min max DB snatches, 2 min box step ups
Took it easy, trying to still flush out my legs

Quads are so sad right now. Was meant to run with Stu on the final 10k of Bay Race, but I can barely get upstairs, so did an Endurance class with DD.
He got his first taste of Wall Ball to the face today - I was happy to see it.
I think he's already stronger than Trav.

Open 17.5
Final workout: 10 rounds of 9 thrusters @ 95, 35 double unders
Total lung burner. Tried to keep to 1:05 per round, but it fell apart in round 8 and had to break up the thrusters when I fell on my arse.
Currently sitting with the 2nd best time in Ontario (35-39), but that likely won't last, will probably end up somewhere just in the top 50 overall in the Province.
Kinda glad it's over, though it went really well - I'm looking forward to getting on the trails a little more.

C • And the trails are looking ... 1

Open 17.4
A repeat of last years 16.4 (they repeat one every year)
Max reps of 55 each of deadlifts @ 225, wall balls, cal row and handstand push ups in 13 minutes.
Last year got 10 push ups before time ran out, this year got 37. Very happy with that, will push me back up the leaderboard after last week.

With DD again
Split jerks, handstand work and a brutal WOD of 2x 21 each front squats, ring dips, push presses and burpees. Couldn't finish it.

50% of the class were connected with ARK - myself, DD and 2 parent volunteers. Total domination takes time.

5x5 back squat @ 215 - felt a lot heavier than I remember
3 x 10 HSPU to open standards with some core thrown in
75 cal row, 80 ball slams, 80 wall balls in partners for 12 mins
1 round + row with Kim

Some moderately heavy jerks
1-2-3-4-3-2-1 muscle ups and x2 burpees
Attempted the class workout, but was clear it wasn't going to happen.

3rd night in a row sleeping really badly and feel like I'm getting sick. Hopefully it's just the lack of sleep

Took DD to the 9am class. Crushed him.

Then redid 17.3. A lowly 4 rep improvement, but probably good for 1000's of places.

17.3
58 reps. Not happy. Not unhappy.

Squat snatch practice for 17.3

Some Chedoke stairs action

Kinda rest day. ARK Try Out days in Niagara and Hamilton.
~40 new kids at both locations, 20 6 year olds in Hamilton!

C • 20 6 year olds... 3

C • Congrats eh! 4

Event: The Eliminator Adventure Run
 

Chilly day manning the start/finish of the intermediate stages of the Eliminator. Beauty day.

C • great course 4

2017 Open Week 2
Sitting in 84th (of 1270) In Canada East after last week. This was a good one for me - weighted lunges (easy for runners), toes to bar and bar muscle ups which I've worked on technique a lot lately.
Possibly a little too conservative, never done high volume of bar muscle ups in a workout and was worried about hand rips but it worked out. Should move up a few places hopefully.

Putting out stands for Eliminator. Beauty in the forest right now. No snow or ice - amazing visibility. Rocky Ridge trails still a nightmare, even at walking pace.

5x7 front squat @ 155
E3MOM: 15 cal row, 8 C2BPU, 10 95/135/155lb thrusters for 9 mins
E2MOM for 20: 10 burpees, 10 wall balls, 1 bar MU